THEY’RE calling it the ‘Ennis effect’ – the surge of women wanting six packs like Team GB’s golden girl heptathalete.

“Where once the ideal body shape was supermodel skinny, now women are coming in looking for much more healthy body shapes,” explains David Mercer, who runs Transform Fitness from Liverpool Personal Training Studios in Speke .

“The one thing that every woman now comes in asking for is to be more toned. We’re not talking about looking like a body builder, but everyone wants that lithe torso – we’re calling it ‘abs like Ennis’.

“The Olympic athletes are great role models. They achieve their body shapes by eating well and training hard. It’s a much more sustainable shape than super skinny – fad diets just don’t work. But by eating a healthy diet of protein, complex carbohydrates, fruit, vegetables and plenty of water, and training at the same time, you can build a strong body for life.”

Complete each exercise for 20 seconds and rest for 10; repeat 5-8 sets. Complete this circuit 2-3 times a week.

Squats

Stand with your feet slightly wider than hip-width apart, and point your toes slightly outward. Squat down until your thighs are parallel to the floor. Try not to extend your knees past your toes. Don’t arch your back, and keep your head up.

Lunges

Stand with your legs together and then lunge forward with your left leg so your leg is right out in front of you. As you are lunging, bend your knee and flex your hip so your rear leg is almost in contact with the floor. Make sure you land on the heel of your front foot first and then bring the front of your foot down. Now repeat with your right leg.

Crunches

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment and then lower slowly back down.

Russian Twists

Sit on the floor with knees bent in a sit-up position. The feet should be together and slightly above the ground. Arms should be held together away from the body in a straight fashion and hands kept locked together. Next, swing the arms from one side to another in a twisting motion, almost like the action of paddling a canoe.

Plank

Start on elbows and knees, locking hands together. Straighten legs and raise your body so that you're supported by the balls of your feet, with feet hip-distance apart. Face the floor, being careful not to arch your back or stick your bottom in the air.